Peas vs. Lentils – Is One Better?

Calories

Lentils are 1.4 times higher in calories than peas. Peas and lentils have 84 and 116 calories per 100g, respectively. 

Macronutrients

Lentils are somewhat denser in nutrients overall, consisting of 70% water and 30% nutrients, while peas are made up of 78% water and 22% nutrients.

The main macronutrients in both these legumes are carbohydrates, followed by protein.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Pea

2

:

3

Lentil

Contains more Water +11.8%

Contains more Other +10.8%

Contains more Protein +68.3%

Contains more Fats +72.7%

Contains more Carbs +28.8%

Equal in Other - 0.83

Pea

Protein: 5.36 g

Fats: 0.22 g

Carbs: 15.63 g

Water: 77.87 g

Other: 0.92 g

Lentil

Protein: 9.02 g

Fats: 0.38 g

Carbs: 20.13 g

Water: 69.64 g

Other: 0.83 g

Contains more Water +11.8%

Contains more Other +10.8%

Contains more Protein +68.3%

Contains more Fats +72.7%

Contains more Carbs +28.8%

Equal in Other - 0.83

Fats

Both of these foods contain insignificant amounts of fat; however, lentils are slightly higher in fat. In their turn, peas have more saturated fat than lentils, which have more mono- and polyunsaturated fats. 

Fat Type Comparison

Fat type breakdown side-by-side comparison

Pea

1

:

2

Lentil

Contains less Saturated Fat -26.4%

Contains more Monounsaturated Fat +236.8%

Contains more Polyunsaturated fat +71.6%

Pea

Saturated Fat: 0.039 g

Monounsaturated Fat: 0.019 g

Polyunsaturated fat: 0.102 g

Lentil

Saturated Fat: 0.053 g

Monounsaturated Fat: 0.064 g

Polyunsaturated fat: 0.175 g

Contains less Saturated Fat -26.4%

Contains more Monounsaturated Fat +236.8%

Contains more Polyunsaturated fat +71.6%

Vitamins

Peas are undoubtedly the winner in this category, being richer in fat-soluble vitamins (vitamin A, vitamin E, and vitamin K), as well as water-soluble vitamins (B-group vitamins, vitamin C).

More exactly, peas contain 240 times more vitamin B5, 96 times more vitamin A, 27 times more vitamin C, and 15 times more vitamin K. Lentils, however, are 3 times richer in vitamin B9 or folate.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Pea

9

:

1

Lentil

Contains more Vitamin A +9912.5%

Contains more Vitamin E +27.3%

Contains more Vitamin C +846.7%

Contains more Vitamin B1 +53.3%

Contains more Vitamin B2 +104.1%

Contains more Vitamin B3 +90.7%

Contains more Vitamin B5 +23881.2%

Contains more Vitamin B6 +21.3%

Contains more Vitamin K +1423.5%

Contains more Folate +187.3%

Pea

Lentil

Contains more Vitamin A +9912.5%

Contains more Vitamin E +27.3%

Contains more Vitamin C +846.7%

Contains more Vitamin B1 +53.3%

Contains more Vitamin B2 +104.1%

Contains more Vitamin B3 +90.7%

Contains more Vitamin B5 +23881.2%

Contains more Vitamin B6 +21.3%

Contains more Vitamin K +1423.5%

Contains more Folate +187.3%

Minerals

Contrastingly, lentils are a better source of minerals, being 2 times richer in iron and overall higher in phosphorus, potassium, and copper. 

Instead, peas contain more calcium.

While both of these foods are low in salt, peas are lower in sodium. Peas have 3mg of sodium per 100g, whereas lentils have 2mg.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Pea

3

:

7

Lentil

Contains more Calcium +42.1%

Contains more Iron +116.2%

Contains more Phosphorus +53.8%

Contains more Potassium +36.2%

Contains less Sodium -33.3%

Contains more Copper +45.1%

Contains more Selenium +47.4%

Equal in Magnesium - 36

Equal in Zinc - 1.27

Equal in Manganese - 0.494

Pea

Lentil

Contains more Calcium +42.1%

Contains more Iron +116.2%

Contains more Phosphorus +53.8%

Contains more Potassium +36.2%

Contains less Sodium -33.3%

Contains more Copper +45.1%

Contains more Selenium +47.4%

Equal in Magnesium - 36

Equal in Zinc - 1.27

Equal in Manganese - 0.494

Cardiovascular Health

Peas have been studied to help lower cardiovascular disease risk as a source of folate or vitamin B9, which helps reduce homocysteine levels in the blood (2). However, lentils are even richer in folate.

High consumption of peas was also researched to lead to increased levels of high-density cholesterol, also known as “good cholesterol” (3). Research also finds pulse-based diets to play a role in decreasing blood cholesterol levels (4).

Lentils and lentil-based diets were shown to decrease high blood pressure and large-artery remodeling in experimental animals (4).

Cancer

The American Institute for Cancer Research recommends eating peas and lentils frequently to lower the risk of colorectal cancer due to their high dietary fiber content (5).

Diabetes

Including 190g or 1 cup of legumes, such as lentils and peas, a day was shown to significantly improve glycated hemoglobin, total cholesterol, and triglyceride levels, as well as reducing blood pressure, heart rate, body weight, and waist circumferences (6). Regular consumption of legumes can be an important behavioral, dietary strategy to reduce risk and improve comorbidities of cardiovascular disease and type 2 diabetes.

Digestive Health

When red lentils were added to diets in various amounts, the intestinal microenvironment changed for the better, which has been linked to improvements in intestinal health (7).

Along with the pea seed, pea fiber has also been associated with the modulation of gut microbiota, especially health-beneficial bifidobacteria. Some pea varieties have positive effects on the bioavailability of dietary iron and intestinal gut microbiome and improve brush border membrane functionality (8).